How to Get Into a Healthy Sleeping Pattern
According to the sleep lab at Reggie White Medical Enterprises, Americans slept an average of 10 hours per night before the invention of the lightbulb. Today they sleep seven hours on weekdays and eight on weekends. Of course, there are many people who sleep even less due to the challenges of careers, parenthood and busy lifestyles. When people have more things to do than can be done in a day, many begin doing them at night. However, sleep is essential to health -- both mental and physical. That's why getting a good night's sleep is worth some thought and planning.
Instructions
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Reduce your intake of caffeine and nicotine. Both are stimulants that can interfere with sleep. Although an evening cup of tea may seem relaxing, unless it's herbal, it won't help you sleep. If you're a smoker, have that last cigarette or cigar of the day early in the evening.
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Avoid eating within two to three hours of bedtime. Your body needs time to digest. If you still have food in your stomach, it will either keep you awake or result in fitful sleep.
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Make your bedroom a place conducive to good sleep. People sleep best in dark, quiet, cool spaces. Your bedroom should have curtains, shutters or blinds capable of blocking out light. This is especially important for those who work at night and sleep during the day. Set your thermostat to ensure cool temperatures at night. If you don't have a climate control system, use ceiling or floor fans. If closing the door to your bedroom doesn't block the noise of your household or outside noise, consider earplugs.
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Develop a relaxation routine. Your body and mind need time to unwind before you can fall asleep. Find an activity or practice that helps you leave the cares of the day behind, slow your thoughts and reduce your heart rate. It can be as passive as watching television and as engaged as meditation and deep breathing. The important thing is that it becomes a ritual.
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Select a bedtime and stick to it. Consistency is critical to good sleep. To the greatest extent possible, schedule your days and evenings around your bedtime. Waking up is just as important. Don't change the time you wake up, even on the weekends. If you're getting good sleep during the week, you shouldn't need to sleep in to "catch up" on your sleep. Stay faithful to your sleep schedule.
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Tips & Warnings
Use the restroom last thing before bed to minimize your chances of waking up in the middle of the night which can interfere with good sleep.
Electronic devices can interfere with sleep. Turn off or remove computers and cell phones from your bedroom.
References
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